Daily calorie calculator
Estimate the calories you use on a typical day. One calculation gives you maintenance calories, resting energy and adult BMI.
Example results
All figures below are population-based mathematical estimates for non-pregnant, non-breastfeeding adults aged 20+.
Maintenance calories (TDEE)
2,264 kcal / day
Calculated as Resting Energy Expenditure (1,646 kcal) × Activity Factor (1.375). This includes approximately +618 kcal/day above resting needs for daily movement, digestion, and exercise.
Resting energy (BMR)
1,646 kcal / day
Estimated energy your body expends at complete rest to maintain vital organs (brain, heart, liver, kidneys). See step-by-step BMR formula →
Adult BMI
24.1 kg/m² (Healthy Weight)
Category from unrounded BMI: 18.5 to less than 25. For your height, the CDC Healthy Weight BMI interval (18.5 to less than 25) corresponds to 55.4 kg to less than 74.8 kg. Read BMI screening limits →
How Activity Level Changes Your Estimated Maintenance Calories
Because activity multipliers scale your resting energy expenditure (1646 kcal/day), choosing one tier higher or lower shifts your daily estimate by roughly 288 kcal/day:
| Activity Tier | Factor | Est. TDEE |
|---|---|---|
| Sedentary | ×1.2 | 1,976 kcal/day |
| Lightly Active (Selected) | ×1.375 | 2,264 kcal/day |
| Moderately Active | ×1.55 | 2,552 kcal/day |
| Very Active | ×1.725 | 2,840 kcal/day |
| Extra Active | ×1.9 | 3,128 kcal/day |
What are maintenance calories?
Maintenance calories are an estimate of the energy you use in a day, including daily movement, exercise and digestion. This number is also called total daily energy expenditure, or TDEE.
How the estimate works
We use the Mifflin–St Jeor equation to estimate resting energy from weight, height, age and the equation’s sex coefficient. Then we multiply resting energy by a rough activity factor.
For example, with the male coefficient, a 32-year-old who weighs 72 kg and is 173 cm tall has an estimated resting expenditure of 1,646.25 kcal/day. The lightly active factor of 1.375 gives about 2,264 kcal/day. That person’s BMI is 24.1 kg/m².
Use your typical week, including work and commuting, to choose an activity level. Even people with similar schedules can use different amounts of energy.
Who can use these estimates?
The combined calculator is for adults aged 20 and older. Its energy estimates do not account for pregnancy or breastfeeding. BMI is a screening measure and cannot tell you how much of your body weight is muscle or fat.
See sources and methods for the equations and their limitations.